Friday 09-28-17 S

Thursday, July 27, 2017

Warm Up:

Foam Roll- t spine, lats, & posterior leg  

Hamstring Prep- athletes choice dynamic or static

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Group Work:

2 minutes at each station:

Station 1: Bulletproof Shoulders (swimmers, scap push ups, shoulder taps)   

Station 2: Banded Distractions/Lat Stretch

Station 3: Row for Max Meters

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Handstand Work:  

- HS Kick Ups, HS Holds, HS Walks, Box HSPUs 

 

Workout:

20 Min AMRAP of:

10-8-6-4-2 Deadlifts (stays at 2)

2-4-6-8-10 HSPUs (stay at 10)

10 Pull Ups

10 Burpees

- Every 5 Mins Perform 50 Double Unders   

 

Example of Flow:

- Build on the deadlift to a heavy double

R1: 10 DLs, 2 HSPUs, 10 Pull Ups, 10 Burpees

R2: 8 DLs, 4 HSPUs, 10 Pull Ups, 10 Burpees

R3: 6 DLs, 6 HSPUs, 10 Pull Ups, 10 Burpees  

R4: 4 DLs, 8 HSPUs, 10 Pull Ups, 10 Burpees

R5: 2 DLs, 10 HSPUs, 10 Pull Ups, 10 Burpees ****stays the same afterwards****

R6: R5: 2 DLs, 10 HSPUs, 10 Pull Ups, 10 Burpees

R7: R5: 2 DLs, 10 HSPUs, 10 Pull Ups, 10 Burpees

 

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